Kroc Row

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Similar to push press, the Kroc row is a single arm supported row done with with a bit of leg drive and momentum to initiate the movement.

The Basics

The kroc row is primarily used as a strength exercise. It is classified as a horizontal upper pull movement. It is more generally classified as a upper pull movement. Since it involves significant activation of multiple muscle groups, it is considered a compound exercise.

Related Exercises

Base Exercise

The most common or basic version of the given exercise.

Single Arm Supported Row

Alternatives

Alternative exercises are good replacements for the given exercise. They develop the same fitness component and/or muscle group but do so in a different way that may work better for you.

Front Lever Row

Single Arm Supported Row

Bent Over Row

Inverted Row

Front Lever

Front Lever Raise

Similar Exercises

Similar exercises work some or all of the same muscles, but are different from the given exercise in a way that doesn't make them as good of a replacement as the alternative exercises.

Pull Up

Bicep Curl

Lat Pulldown

Dead Hang

Opposing Exercises

Opposing exercises target the antagonist muscles or the opposite movement pattern of the given exercise. Useful for finding agonist/antagonist exercise pairings to reduce rest time and speed up workouts.

Planche Push Up

Bench Press

Dip

Push Up

Planche

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Performance Standard Ranks

The ranks assume that you are generally healthy, with no underlying health conditions or injuries and have the mobility to perform the exercise correctly. You can determine your rank by comparing your numbers to the tables below. Your rank is also tracked automatically when using our Workout Log feature.

	Rank	Time	Score	Description
●	Untrained	<1 month	<30	Average or below average.
●	Beginner	1-4 months	30-40	Better than average.
●	Novice	4-12 months	40-50	Much better than average.
●	Intermediate	1-2 years	50-60	Fit. A healthy, achievable goal for most people.
●	Advanced	2-4 years	60-70	Very fit. Difficult to achieve for most people.
●	Elite	4+ years	70+	Among the best. Nearing the average maximum potential. Likely able to compete at some level.

Strength Standards

The tables show the one rep max* in pounds needed to reach each rank at different body weights (also in lbs). The 1RMs on the table are based on world records, balanced ratios, and the average time needed to attain each rank. To see personalized strength standards for every exercise, check out the Strength Standards page. You can also find your Strength Score to see how you rank as part of our Fitness Score System.

*Added weight if positive, assistance if negative. The planche and levers are also notable exceptions as they show the moment at the shoulder, not weight. For more info, check out the Moment Calculator page.

Male 1RMs

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	55	84	113	142	171
130	59	89	120	150	181
140	62	94	125	157	189
150	64	97	131	164	198
160	66	101	136	171	206
170	69	105	141	178	214
180	72	110	147	185	223
190	74	113	152	191	231
200	76	117	157	198	238
210	78	120	162	204	246
220	80	123	166	210	253
230	83	127	172	216	261
240	85	131	176	222	268
250	87	134	181	228	275
260	89	137	185	233	282

Female 1RMs

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	41	63	85	106	128
110	44	67	90	113	136
120	46	70	95	119	144
130	49	75	100	126	152
140	51	78	105	132	159
150	53	81	109	138	166
160	54	84	114	143	173
170	56	87	118	149	180
180	59	91	123	155	187
190	61	94	127	160	194
200	62	97	131	166	200
210	64	99	135	171	206
220	65	102	139	175	212
230	68	106	143	181	219
240	69	108	147	186	225

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	55	84	113	142	171
130	59	89	120	150	181
140	62	94	125	157	189
150	64	97	131	164	198
160	66	101	136	171	206
170	69	105	141	178	214
180	72	110	147	185	223
190	74	113	152	191	231
200	76	117	157	198	238
210	78	120	162	204	246
220	80	123	166	210	253
230	83	127	172	216	261
240	85	131	176	222	268
250	87	134	181	228	275
260	89	137	185	233	282

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	41	63	85	106	128
110	44	67	90	113	136
120	46	70	95	119	144
130	49	75	100	126	152
140	51	78	105	132	159
150	53	81	109	138	166
160	54	84	114	143	173
170	56	87	118	149	180
180	59	91	123	155	187
190	61	94	127	160	194
200	62	97	131	166	200
210	64	99	135	171	206
220	65	102	139	175	212
230	68	106	143	181	219
240	69	108	147	186	225

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	55	84	113	142	171
130	59	89	120	150	181
140	62	94	125	157	189
150	64	97	131	164	198
160	66	101	136	171	206
170	69	105	141	178	214
180	72	110	147	185	223
190	74	113	152	191	231
200	76	117	157	198	238
210	78	120	162	204	246
220	80	123	166	210	253
230	83	127	172	216	261
240	85	131	176	222	268
250	87	134	181	228	275
260	89	137	185	233	282

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	41	63	85	106	128
110	44	67	90	113	136
120	46	70	95	119	144
130	49	75	100	126	152
140	51	78	105	132	159
150	53	81	109	138	166
160	54	84	114	143	173
170	56	87	118	149	180
180	59	91	123	155	187
190	61	94	127	160	194
200	62	97	131	166	200
210	64	99	135	171	206
220	65	102	139	175	212
230	68	106	143	181	219
240	69	108	147	186	225

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	55	84	113	142	171
130	59	89	120	150	181
140	62	94	125	157	189
150	64	97	131	164	198
160	66	101	136	171	206
170	69	105	141	178	214
180	72	110	147	185	223
190	74	113	152	191	231
200	76	117	157	198	238
210	78	120	162	204	246
220	80	123	166	210	253
230	83	127	172	216	261
240	85	131	176	222	268
250	87	134	181	228	275
260	89	137	185	233	282

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	41	63	85	106	128
110	44	67	90	113	136
120	46	70	95	119	144
130	49	75	100	126	152
140	51	78	105	132	159
150	53	81	109	138	166
160	54	84	114	143	173
170	56	87	118	149	180
180	59	91	123	155	187
190	61	94	127	160	194
200	62	97	131	166	200
210	64	99	135	171	206
220	65	102	139	175	212
230	68	106	143	181	219
240	69	108	147	186	225